Comparing Nutrients in 1 kilogram Boiled Carrots VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Boiled Carrots	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	12% 350kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	260% 339g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	409% 297g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.97% 3.6g	104% 75.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4g	% 65.8g	g per day for Men 19-50 years
Sucrose	% 27g	% 156g	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	947% 8520μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	193% 770μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	1609% 1448mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	30% 300mg	578% 5780mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	4.95% 198μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42.5% 3.4mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	50.4% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	447% 3130mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	185% 6290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	16.4% 606g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Frozen Orange Juice Concentrate with Calcium per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Frozen Orange Juice Concentrate with Calcium:

• 1 kilogram of Boiled Carrots has 65.5 times more Vitamin A, 1.7 times more Vitamin E and 34.3 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 4.2 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 40.2 times more Vitamin C than Boiled and Drained Carrots.
• 1 kilogram of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Carrots as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Frozen Orange Juice Concentrate with Calcium:

• 1 kilogram of Boiled Carrots has 1.3 times more Manganese, 8.3 times more Sodium and 1.5 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 19.3 times more Calcium, 3.5 times more Copper, 3.5 times more Magnesium, 10.4 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Orange Juice Concentrate with Calcium contain similar levels of Iron per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Fluoride, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 3 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 4.2 times more Energy, 4.1 times more Carbohydrate, 8.6 times more Sugars, 21 times more Fructose and 3.2 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.